Cognitive Reframing

How to deal with negative thoughts through cognitive reframing. 

The first set of sentences are examples of “all-or-nothing” and “black-and-white” negative thoughts. The second set is the reframing.

NEGATIVE thoughts

▪︎”I HAVE to have ___, ___, and ___ happen today, otherwise the day is ruined.”
▪︎”If I don’t get this job, everything that I’ve worked so hard for goes right out the window!”
▪︎”My life depends on ___.”

REFRAME

▪︎”I can choose to not allow my day to be ruined. Instead, I can remain hopeful and hold my head high because this isn’t the end, it’s a bump in the road. I can move on knowing that I did the best that I can.”
▪︎”I may or may not get the job that I’ve been working hard towards, but there will be other opportunities and new doors will open. I did learn more from this experience.”
▪︎”What I’m going through is temporary and in time, things change.”

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